Dec 30 – Jan 5

Monday 

Strength:

12EMOM 

Station 1: 10 Back Squat (55-70%)

Station 2: 10 Barbell Row

Station 3: Rest min

Metcon:

For Time

31 Hang Power Snatch (75/55)

31 Push Press (75/55)

31 Box Jumps (24/20)

31 Pull-ups

31 Thrusters (75/55)

31 Toes to Bar

31 Burpees

Tuesday 

Strength:

12EMOM

Station 1: 10 Deadlift (55-70%)

Station 2: 10 Bench Press (55-70%)

Station 3: Rest min

Metcon:

10 Rounds

12 Russian KBS (70/53)

10 HR Push-Ups 

8 Box Jumps (30/24)

Wednesday New Years Day 3 Person Teams

 3 Rounds 

2mins: Max Hang Power Cleans (135/95)

2mins: Max OH Plate Lunge (45/25)

2mins: Max Abmat Sit-ups

Rest 2 mins between rounds

Each athlete will start at a different movement. They will rotate movements every 2mins. All 3 athletes will rest at the same time.

Score = Total combined reps between all three athletes 

Thursday

Strength: 

12EMOM

Station 1: 10 Front Squat (55-70%)

Station 2: 10 Push Press (from floor)(50-70%)

Station 3: Rest min

Metcon:

20AMRAP

20 Cal Row

20 Wall Balls (20/14)

20 Burpees

Friday

Strength:

Build to 70-75% on the Power Clean 

Metcon:

35EMOM

Station 1: 3 Touch and Go Power Cleans (~70% of max)

Station 2: 5 Strict HSPUs 

Station 3: :20 Sprint Row

Station 4: :40 Box Step Ups (24/20) 

Station 5: 5 C2B Pull-ups 

Saturday Partner WOD  Teams of 3

30AMRAP

75 Wall Balls (20/14)

75 Deadlift (135/95)

60 Burpee OTB

60 KBS (70/53)

45 TTB

45 Front Squat (135/95)

30 Pull Ups

30 STO (135/95)

Sunday

 Metcon: (30:00)

For Time

100 DU’s

50 Push Press (75/55)

50 Sit Ups

1,000m Row

75 DU’s

25 Push Press (75/55)

25 Sit Ups

750m Row

50 DU’s

15 Push Press (75/55)

15 Sit Ups

500m Row

POPULAR POSTS

FEB 17-23

Sat  For Time (CAP 35:00) w/ a Partner… 30 Burpee Over The Bar -RX+ SYNCHRO100 Thruster @95/6510x 30 Double Under – RX+ Unbroken*100 Thruster30 Burpee

FEB 10-16

Sat  With a partner… *You need to do all the machines, one per block. AMRAP 10:00 1500m Row-Ski/ 3600m Bike*Split every 250m or 600m.MAX Cluster

FEB 3-9

Sat  With a partner… AMRAP 35:00 1km Row-Ski or 2.5km Bike30 Burpee Box Jump Over (24/20″)20 SYNC KB Lunge @53/35 – RX+ Double 50/35# DB10

SCHEDULE YOUR FREE INTRO

Talk with a coach about your goals, get the plan to achieve them.

FILL OUT THE FORM TO GET STARTED

Take the first step towards getting the results you want!
  • This field is for validation purposes and should be left unchanged.